Comparing Nutrients in 500 calories Russet PotatoesVS California Red Kidney Beans

Weight per 500 calories

Russet Potatoes

633g

California Red Kidney Beans

152g

Raw California Red Kidney Beans have 4.2 times more energy per unit of mass than Raw Whole Russet Potatoes, which is high in comparison to other foods. Russet Potatoes having average energy density.

Which food has more nutrients per 500 calories - Russet Potatoes or California Red Kidney Beans?

Macros Ratio

Protein Fat Carbs

Russet Potatoes

10%

89%

California Red Kidney Beans

29%

70%

500 kcal ▼

Macro Nutrients

Russet Potatoesvs California Red Kidney Beans

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.52%0.51g

Fat

0.39%0.38g

0.51 gvs0.38 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.51%0.16g

Saturated Fat

0.17%0.055g

0.16 gvs0.055 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.96%0.063g

Omega 3

7.95%0.13g

0.063 gvs0.13 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.2%0.2g

Omega 6

0.48%0.082g

0.2 gvs0.082 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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88%114g

Carbohydrate

69.7%91g

114 gvs91 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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5.4%3.92g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

3.92 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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2%1.46g

Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

1.46 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%1.6g

Glucose

1.6 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.82g

Sucrose

0.82 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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21.7%8.23g

Fiber

99%37.7g

8.23 gvs37.7 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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24%13.5g

Protein

66%37g

13.5 gvs37 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Russet Potatoesvs California Red Kidney Beans

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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43.2%0.52mg

Vitamin B1

66.8%0.8mg

Thiamine

0.52 mgvs0.8 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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16%0.21mg

Vitamin B2

25.5%0.33mg

Riboflavin

0.21 mgvs0.33 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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41%6.55mg

Vitamin B3

19.5%3.12mg

Niacin, nicotinic acid, niacinamide

6.55 mgvs3.12 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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38%1.9mg

Vitamin B5

23.6%1.2mg

Pantothenic acid

1.9 mgvs1.2 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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168%2.2mg

Vitamin B6

46.3%0.6mg

Pyridoxine

2.2 mgvs0.6 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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22%88.6μg

Vitamin B9

149%597μg

Folates and Folic Acid

88.6 μgvs597 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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40%36mg

Vitamin C

7.58%6.8mg

Ascorbic acid

36 mgvs6.8 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.42%0.063mg

Vitamin E

Tocopherols and Tocotrienols

0.063 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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9.5%11.4μg

Vitamin K

Phytomenadione or phylloquinone

11.4 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Russet Potatoesvs California Red Kidney Beans

8.23%82.3mg

Calcium

29.5%295mg

82.3 mgvs295 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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72.4%0.65mg

Copper

185%1.67mg

0.65 mgvs1.67 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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68%5.44mg

Iron

177%14mg

5.44 mgvs14 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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34.7%146mg

Magnesium

57.7%242mg

146 mgvs242 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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43.2%0.99mg

Manganese

66%1.5mg

0.99 mgvs1.5 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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49.7%348mg

Phosphorus

87.7%614mg

348 mgvs614 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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77.6%2639mg

Potassium

66.4%2258mg

2639 mgvs2258 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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4.6%2.53μg

Selenium

8.8%4.85μg

2.53 μgvs4.85 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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2.1%31.6mg

Sodium

1.1%16.7mg

31.6 mgvs16.7 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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16.7%1.84mg

Zinc

35%3.86mg

1.84 mgvs3.86 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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13.4%497g

Water

0.48%18g

497 gvs18 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Russet Potatoes vs California Red Kidney Beans:

Raw Whole Russet Potatoes have 2.1 times more Vitamin B3, 1.6 times more Vitamin B5, 3.6 times more Vitamin B6 and 5.3 times more Vitamin C than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 1.5 times more Vitamin B1, 1.6 times more Vitamin B2 and 6.7 times more Vitamin B9 than Raw Whole Russet Potatoes.
Both Raw Whole Russet Potatoes as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Russet Potatoes vs California Red Kidney Beans:

Raw Whole Russet Potatoes have 27.9 times more Water than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 3.6 times more Calcium, 2.6 times more Copper, 2.6 times more Iron, 1.7 times more Magnesium, 1.5 times more Manganese, 1.8 times more Phosphorus, 1.9 times more Selenium and 2.1 times more Zinc than Raw Whole Russet Potatoes.
Both Raw Whole Russet Potatoes and Raw California Red Kidney Beans have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Whole Russet Potatoes have 1.3 times more Carbohydrate than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 2 times more Omega 3, 4.6 times more Fiber and 2.7 times more Protein than Raw Whole Russet Potatoes.
Both Raw Whole Russet Potatoes and Raw California Red Kidney Beans have similar amounts of Energy per 500 kcal.
Both Raw Whole Russet Potatoes as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Russet PotatoesVS White PotatoesCalifornia Red Kidney BeansVS White PotatoesRusset PotatoesVS Boiled California Red Kidney BeansCalifornia Red Kidney BeansVS Boiled California Red Kidney Beans

Compare Foods

Comparing Nutrients in 500 calories Russet PotatoesVS California Red Kidney Beans

Weight per 500 calories

Which food has more nutrients per 500 calories - Russet Potatoes or California Red Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: